背伸展（羅馬椅） Back Extension (45°)
核心 Core 新手適合 Beginner OK
研究排名 Research Rankings
核心 Core
#5
增肌 Hypertrophy
8週介入使豎脊肌最大等長收縮與啟動時序於組內顯著改善，但組間差異不顯著。 An 8-week protocol produced within-group improvement in erector spinae MVIC and activation onset, though between-group differences were not significant.
腿後側 Hamstrings
#3
力量 Strength
慣性負荷版本增加髖伸肌力量 65N 和膝屈肌力量 69.9N，重力負荷版本僅增加髖伸肌力量。 Inertial loading increases hip extensor strength by 65N and knee flexor strength by 69.9N, while gravitational only improves hip extension.
借力風險 Compensation Risk
低 Low
低（矯正性低負荷） Low (low-load corrective)
新手建議 Beginner Tips
專注於腰椎中立與啟動時序 Focus on neutral spine and activation timing